A Bruegger’s everything bagel contains a considerable amount of calories and other nutrients. An everything bagel is typically topped with onion, garlic, sesame seeds, poppy seeds, caraway seeds, salt, and pepper. The combination of ingredients makes for a flavorful and satisfying bagel, but also packs in the calories.
Calories in a Bruegger’s Bagel
According to the Bruegger’s website, a regular sized everything bagel contains the following nutrition information:
- Calories: 350
- Total Fat: 3.5g
- Saturated Fat: 1g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 620mg
- Total Carbohydrates: 69g
- Dietary Fiber: 3g
- Sugars: 5g
- Protein: 13g
As you can see, a single Bruegger’s everything bagel contains 350 calories. This is a considerable amount, accounting for approximately 18% of a 2000 calorie diet.
Calories from Carbohydrates
The majority of calories in an everything bagel come from carbohydrates. Each Bruegger’s bagel contains 69 grams of total carbohydrates.
Since there are 4 calories per gram of carbohydrate, the carbohydrates alone account for:
69g carbohydrates x 4 calories/g = 276 calories from carbohydrates
This means about 79% of the calories come directly from the carbohydrate content of the bagel.
Calories from Protein
Bagels also contain a good amount of protein, which contributes to their calorie count.
Each Bruegger’s everything bagel contains 13 grams of protein. Since there are 4 calories per gram of protein, the protein accounts for:
13g protein x 4 calories/g = 52 calories from protein
So approximately 15% of the calories come from the bagel’s protein content.
Calories from Fat
Bagels contain only a small amount of fat, but the fat still contributes calories.
A Bruegger’s everything bagel has 3.5 grams of total fat. With 9 calories per gram of fat, this amount of fat equals:
3.5g fat x 9 calories/g = 31.5 calories from fat
This means the fat makes up about 9% of the bagel’s total calories.
Adding up the calories from carbohydrates, protein, and fat, we get:
Carbohydrates: 276 calories
Protein: 52 calories
Fat: 31.5 calories
Total Calories: 359.5 calories
This aligns closely with the reported 350 calories per Bruegger’s everything bagel. The minor discrepancy can be attributed to rounding and the fact that nutritional information provided by restaurants is often an estimate.
Daily Calorie Needs
To put the 350 calories into context, here is how a Bruegger’s everything bagel fits into daily calorie needs:
- For a sedentary adult man who requires 2,500 calories per day, one bagel is 14% of his daily caloric needs.
- For a sedentary adult woman who requires 2,000 calories per day, one bagel is 18% of her daily caloric needs.
- For a moderately active adult who requires between 2,000-3,000 calories per day, one bagel provides 11-18% of daily calories.
As you can see, just one everything bagel makes up a significant portion of one’s total daily calorie requirements. Consuming multiple bagels in a day could easily put someone over their recommended calorie intake.
Ways to Reduce Calories in a Bagel
Here are some tips for reducing the calories when enjoying a Bruegger’s bagel:
- Order a mini bagel instead of a regular sized bagel.
- Choose a lighter topping like whipped cream cheese instead of regular cream cheese.
- Skip the spreading and just enjoy the bagel plain.
- Cut the bagel in half and only eat one half.
- Opt for a lower calorie bagel like plain or cinnamon raisin instead of an everything bagel.
- Spread on a thin layer of cream cheese instead of a thick schmear.
- Order an open-faced bagel sandwich instead of a double-decker.
Implementing some of these tweaks can save you up to 200 calories per bagel while still letting you enjoy the taste and satisfaction of a fresh bagel.
Nutritional Benefits of Bagels
Despite their high calorie content, bagels can be part of a healthy diet when consumed in moderation. Here are some nutritional benefits of bagels like those from Bruegger’s:
- High in complex carbohydrates – Bagels provide long-lasting energy from their carbohydrate content.
- Contain fiber – A whole grain bagel provides about 3 grams of dietary fiber per serving.
- Good source of B vitamins – Bagels are enriched with thiamin, riboflavin, niacin, and folic acid.
- Have protein – The 13 grams of protein fills you up and helps sustain energy.
- Low in fat – Bagels contain minimal fat when enjoyed without spreads.
So while the calorie count of bagels is high, their nutritional profile can complement a healthy diet full of fruits, vegetables, lean proteins, and whole grains.
The Bottom Line
A Bruegger’s everything bagel contains approximately 350 calories. The majority of these calories come from the bagel’s carbohydrate content, with additional calories from protein and fat.
One bagel makes up a significant chunk of the average person’s daily calorie needs. To lighten the calorie load, opt for mini bagels, easy on the spreads, or only eat half.
While bagels are high in calories, they can be incorporated into a healthy diet when consumed in moderation and paired with nutritious foods like eggs, salmon, avocado, and fresh fruit.
So enjoy your Bruegger’s bagel, but be mindful of portions. Splitting with a friend or saving half for later are good strategies for keeping calories in check.